There’s no one-size-fits-all protein powder, and the one you pick should be designed to meet your nutritional needs. If you’re looking to support healthy muscle tissue and add a little more oomph to your morning smoothie, look for a protein powder with 80-100 calories and 16-20 grams of protein per serving, recommends LaRue.

Trying to gain weight or put on muscle mass? Powders with more calories and fat might be okay.

Either way, it’s best to pick a powder that’s low in added sugar. Aim for less than 3 grams per serving, LaRue says.